How to Get Started with the Fertility Awareness Method (FAM)
Thinking about tracking your cycle and getting off hormonal birth control? After learning about the basics of FAM, you may feel ready to dive deeper into the Fertility Awareness Method (FAM) as a natural approach to birth control. This guide will walk you through the essential steps to get started with FAM, making the process clear and easy to follow.
Step 1: Get the Book
Book Recommendation: Taking Charge of Your Fertility by Toni Weschler
Toni Weschler's book is a must-read. Not only does it detail the science behind FAM, but it provides step-by-step guidance on cycle charting. Weschler’s approach, often called the TCOYF method, is a popular foundation for learning FAM. For those focused on avoiding pregnancy with maximum efficacy, you might consider the Sensiplan protocol, which has been studied extensively for its effectiveness.
Step 2: Get a Basal Body Temperature (BBT) Thermometer
Top Pick: Tempdrop
The Tempdrop is a popular choice among FAM users, allowing you to track your basal body temperature effortlessly. It records your unique temperature pattern while you sleep, adapting to irregular sleep schedules, night shifts, or restless sleep. But don’t worry if a high-tech thermometer isn’t in your budget—many reliable BBT thermometers are available at Walmart, Target, and on Amazon.
Step 3: Choose a Charting App or Paper Chart
Popular Apps: Kindara (free), Read Your Body (yearly fee)
Using a charting app makes tracking easy and accessible. Apps like Kindara and Read Your Body allow you to log data and see your cycle patterns over time. Other popular options include Fertility Friend, Flo, and Glow. Prefer going analog? You can also find printable paper charts online.
Step 4: Join a Supportive Community
Learning FAM is easier with support. The Fertility Awareness Method of Birth Control group has over 30,000 members who share tips, charts, and personal experiences. For women with PCOS, our own Facebook group, The PCOS Doc™ Tribe, is a great place to connect and get tailored advice.
Key Signs to Track in FAM
Once you've gathered the essentials, it’s time to start observing the main fertility signs. FAM relies on tracking three primary fertility indicators: cervical mucus, basal body temperature, and cervical positioning.
1. Cervical Mucus
Cervical mucus (CM) changes throughout your cycle due to hormonal shifts. Here’s how it progresses:
Follicular Phase (start of period to ovulation): CM is typically sparse or thick, gradually becoming thinner and stretchy as estrogen rises.
Ovulation: The most fertile types of CM appear, often thin and stretchy, resembling egg whites. This mucus helps sperm move efficiently through the uterus.
Luteal Phase (after ovulation): Progesterone rises, causing CM to dry up, signaling the end of your fertile window.
Note: All cervical mucus is potentially fertile, as sperm can survive in CM for up to five days. For accurate tracking, observe changes throughout the day, especially when using the restroom.
2. Basal Body Temperature (BBT)
BBT reflects hormone shifts in the body and is a key FAM marker:
Follicular Phase: BBT is generally lower while estrogen is dominant.
Ovulation: A drop in BBT may signal impending ovulation.
Post-Ovulation: BBT rises due to progesterone and remains elevated until menstruation. If pregnancy occurs, BBT stays high; a drop could indicate miscarriage.
BBT patterns vary between individuals. We’ll cover different BBT patterns in more detail in future posts.
3. Cervical Positioning
Not required for all FAM methods, but helpful:
Pre-Ovulation: The cervix feels firm, is positioned lower in the vagina, and the opening (os) is closed.
Ovulation: The cervix softens, rises, and the os opens to allow sperm entry.
Post-Ovulation: The cervix becomes firm again and the os closes.
Next Steps
By combining these signs, FAM users gain valuable insights into their fertile and non-fertile phases. In the next blog post, we’ll discuss how these signs can be used to avoid pregnancy safely and effectively.
Resources to Help You Start with FAM
Best Books: Taking Charge of Your Fertility, The 5th Vital Sign
Charting Apps: Kindara, Read Your Body, Fertility Friend, Flo
Support Groups: The PCOS Doc™ Tribe (join here)
Top BBT Monitors: Tempdrop, Wink, Daysy
Shop Tempdrop — Use code: THEPCOSDOC
Shop Daysy — Get 10% off
References:
Explore the studies and guidelines on FAM and other fertility resources:
